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Vegan parmesan Calories
Plant-based, dairy-free, typically made from cashews, nutritional yeast, and spices
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Vegan parmesan (15 g) has 63 calories. That works out to 420 calories per 100 g. It contains 2.7 g of carbs, 2.3 g of protein, 4.8 g of fat and 1.1 g of fiber. Its 0.8 µg of B12 covers 31% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Vegan parmesan Nutrition Facts
Selected: 2 tablespoon (medium) · 15 g
63
KCAL / 15G
Carbs
2.7g
· 1% DV
Protein
2.3g
· 5% DV
Fat
4.8g
· 6% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 15% · Fat 68%
Vegan parmesan nutrition facts table · 2 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.83 g | 4% |
| Trans fat | 0 g | |
| Sodium | 135 mg | 6% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 1.1 g | 4% |
| Protein | 2.3 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Vegan parmesan?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 15 g | 63 kcal |
| 1 tablespoon (small) | 7 g | 29 kcal |
| 1 serving (medium) | 15 g | 63 kcal |
| 3 tablespoon (large) | 22 g | 92 kcal |
| 1 ounce (medium) | 28 g | 118 kcal |
| 1 pack (medium) | 50 g | 210 kcal |
| 1 cup (large) | 90 g | 378 kcal |
| 100 g | 100 g | 420 kcal |
Calculated from 420 calories per 100 g.
Frequently Asked Questions About Vegan parmesan
What is vegan parmesan made of?
Vegan parmesan is commonly made from cashews, nutritional yeast, salt, and seasonings. Some versions use other nuts or seeds, so the flavour and texture vary; finely ground versions are usually designed as a savoury topping rather than a melting cheese.
Does vegan parmesan melt like regular Parmesan?
No, most vegan parmesan does not melt or stretch like a melting cheese. It is usually grated or powdered for sprinkling, and works best added to finished pasta, vegetables, or soup rather than relied on for a stretchy topping.
Can you make vegan parmesan at home?
Yes, you can make vegan parmesan by pulsing cashews with nutritional yeast, salt, and seasonings. Use short bursts and stop when it looks finely grated; blending continuously can release the nuts’ oils and turn the mixture into a paste.
How should you store vegan parmesan after opening?
Store opened vegan parmesan in a tightly sealed container and follow the package’s storage directions. Refrigerate homemade versions, especially those made with fresh ingredients, and keep moisture out to help preserve their texture and flavour.
Can you use vegan parmesan in pesto?
Yes, vegan parmesan works well in pesto as a savoury, cheese-like addition. Add it gradually and taste before adding extra salt, since both the vegan topping and other pesto ingredients can contribute plenty of saltiness.
Is vegan parmesan the same as nutritional yeast?
No, vegan parmesan is a seasoned topping, while nutritional yeast is one ingredient that may be used to make it. Vegan parmesan often also contains ground nuts or seeds, salt, and spices, giving it a different texture and a more rounded flavour.
Can vegan parmesan be baked on pizza?
Yes, you can sprinkle vegan parmesan on pizza, but it generally will not bubble and stretch like mozzarella. For a more browned surface, add it near the end of baking and pair it with a vegan cheese made specifically to melt.
Can vegan parmesan be frozen?
Yes, vegan parmesan can be frozen in an airtight container, although homemade or moist varieties may change texture after thawing. Freeze it in small portions and sprinkle it straight from the freezer onto hot food when convenient.
What can you use instead of vegan parmesan?
For a similar savoury topping, try nutritional yeast mixed with a little salt and garlic powder, or finely ground seasoned nuts or seeds. These substitutes can match the flavour, but their texture may differ from packaged vegan parmesan.
Does vegan parmesan work in vegan mac and cheese?
Yes, vegan parmesan can add a savoury, nutty flavour to vegan mac and cheese. Stir it into the sauce or sprinkle it on top, but do not expect it to provide the creamy, stretchy texture of a melting cheese.
Vegan parmesan Vitamins & Minerals
Vitamins
B12
0.75µg · 31% DV
B1
0.32mg · 27% DV
Biotin
2.7µg · 9% DV
Folate
36µg · 9% DV
Minerals
Copper
0.17mg · 19% DV
Manganese
0.18mg · 8% DV
Phosphorus
51mg · 7% DV
Sodium
135mg · 6% DV
Potassium ⭐
62mg · 2% DV
Vegan parmesan Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegan parmesan
To burn the 63 calories in 2 tablespoon (medium) (15 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Vegan parmesan?
Vegan parmesan is a dairy-free, plant-based topping designed to bring a savoury, Parmesan-like note to meals. Recipes vary, but it is often made by finely blending cashews with nutritional yeast and spices. The result is crumbly and slightly granular rather than stretchy or creamy, and its rich, savoury flavour comes from the yeast and seasonings.
Sprinkle it over pasta, salads, soups or roasted vegetables, adding it at the table when you want its flavour and texture to stand out. It is relatively energy-dense, with 32 g of fat per 100 g, so a small sprinkle is often enough. Try it with tomato-based pasta or roasted vegetables, and start with less if the dish is already well seasoned.
How Nutritious Is Vegan parmesan?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Vegan parmesan Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Vegan parmesan Contain Allergens?
Contains these allergens:
Which Diets Is Vegan parmesan Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Vegan parmesan Fat Profile
SATURATED
0.83g
MONOUNSATURATED
2.55g
POLYUNSATURATED
1.13g
Omega 6:3 ratio 16.3:1
Above the ideal 4:1 (16.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.